The towel stretch, particularly for internal rotation, is a useful exercise to improve flexibility. Here's how to perform it effectively, based on the provided reference:
Steps for Towel Stretch
- Starting Position: Begin by holding a towel with both hands.
- Affected Arm: Position the towel so that it facilitates a stretch in your affected arm. The reference video demonstrates this for internal rotation.
- The Stretch: Gently pull the towel to create the stretch. The exact position of your hands and the towel will depend on your specific needs and the joint you wish to target.
- Hold: Maintain the stretch for 10 seconds, remembering to breathe consistently.
- Return to Start: Slowly return your arms to the initial position.
- Repetitions: Perform five repetitions.
- Frequency: Repeat this routine twice a day, five days a week.
Additional Considerations
- Breathing: It is essential to breathe during the stretch. The video cues breathing, for example counting to 10 while breathing, to keep consistent with the stretch.
- Targeted Stretch: The towel assists the stretch to the affected arm, in particular for internal rotation.
- Consistency: The program in the reference emphasizes regular practice, performing the stretch multiple times per week, to increase range of motion.
Summary Table
| Step | Action | Duration/Reps | Frequency |
|---|---|---|---|
| 1. Position | Hold towel with both hands, arrange for stretch. | Immediate | Each repetition |
| 2. Stretch | Gently pull the towel to create stretch. | 10 seconds | Each repetition |
| 3. Hold | Maintain the stretch. | 10 seconds | Each repetition |
| 4. Return | Slowly return to start position. | Immediate | Each repetition |
| 5. Repetitions | Complete the sequence of stretching. | 5 reps | Each session |
| 6. Frequency | Do stretching at the set duration. | Twice a day | 5 days per week |
